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The Extramilest Podcast

The Extramilest Podcast

By: Floris Gierman
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Summary

 The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.Floris Gierman 2020 Hygiene & Healthy Living Running & Jogging
Episodes
  • #127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites

    #127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites
    May 15 2026
    Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine. Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0 Chapters: 0:00 — Jakob Ingebrigtsen on confidence, routine, and racing0:53 — Welcome & Running Breakthroughs book2:17 — How Jakob builds confidence through practice3:58 — Why racing more helps with nerves5:51 — How Jakob deals with failure and disappointment6:33 — Jakob's Copenhagen Half Marathon experience9:46 — Jakob's path to the marathon, will he go longer? 10:54 — Would Jakob ever run an ultramarathon?13:11 — Balancing low and high intensity training14:47 — Jakob's YouTube channel and showing the full athlete journey15:24 — The Norwegian double threshold method17:10 — What recreational runners misunderstand about threshold training19:30 — Heavenly Heat Saunas Sponsorship20:12 — How Jakob's training load has changed over time21:19 — Measuring progress in training23:27 — Jakob's training tools, heart rate, and lactate testing27:51 — Developing Jakob's COROS Pace 4 watch30:29 — Being fearless and chasing big goals32:00 — Jakob's 1500m world record goal 3:25 33:19 — How Jakob journals and tracks key sessions35:05 — Using data, intuition, and feel in training36:40 — Jakob's recovery, sleep, nutrition, and routines41:05 — Post-workout fueling and recovery meals42:10 — Finding joy in treadmill running45:33 — Jakob's advice on how to become a stronger, healthier, happier athlete47:14 — Building consistency while staying flexible48:07 — Pacing with Eliud Kipchoge48:50 — Jakob's closing advice for recreational runners49:21 — Final thoughts and favorite moments with Jakob Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. FIND JAKOB INGEBRIGTSEN: ► YOUTUBE: https://www.youtube.com/@jakobinge ► INSTAGRAM: https://www.instagram.com/jakobing LINKS & TOOLS MENTIONED: ► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com ► COROS Pace 4: https://coros.com/buy/pace4-jakob ► COROS HR Monitor - Jakob edition: https://coros.com/heart-rate-monitor ► Lactate Pro 2: https://www.lactatepro2.com.au ► Kipchoge on Extramilest Show: https://youtu.be/Fktx7qLbXDc YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► My Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #JakobIngebrigtsen #TrackAndField #NorwegianMethod #ThresholdTraining #Running #5k #marathon
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    51 mins
  • #126: Coach's Advice to Run & Recover Faster For Recreational Runners

    #126: Coach's Advice to Run & Recover Faster For Recreational Runners
    May 1 2026
    Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity. Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI Chapters: 0:00 — Introducing Albert Shank1:55 — Somnus Lab Sponsorship2:57 — How to enjoy running for decades3:43 — Albert's 58K Grand Canyon birthday adventure4:10 — How Albert discovered low heart rate training9:12 — Advice for new low heart rate runners15:17 — What Albert understands about MAF training now17:01 — Heavenly Heat Saunas Sponsorship18:07 — Common mistakes in low heart rate training25:01 — How to coach athletes in early frustration phase28:35 — Adjusting for heat, stress, sleep, and illness30:00 — Albert's current running and injury recovery32:06 — How heart rate zones change with age34:36 — Strength training for healthy aging40:12 — Daily movement habits that build strength46:00 — Keeping heart rate low on hills50:18 — Treadmill vs outdoor running for heart rate training51:27 — Weekly volume for runners over 4054:29 — Cross-training for longevity57:05 — Keeping running joyful and playful59:55 — How training changes in your late 50s1:13:55 — Cycling heart rate vs running heart rate1:22:17 — Low heart rate running and keto: pros & cons1:25:07 — Your best running years may not be behind you1:27:17 — Does running performance have to drop with age?1:29:23 — The advice Albert repeats most often1:30:17 — Where to find Albert1:30:59 —How to become a stronger, healthier, happier athlete FIND ALBERT SHANK: ► Strava: https://www.strava.com/athletes/26803675 ► Website: https://hillrunner50.wixsite.com/hillrunner50 LINKS & TOOLS MENTIONED ► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com ► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com ► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0 ► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo ► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c FIND FLORIS GIERMAN: ► Running Breakthroughs Book: https://florisgierman.com ► Personal Best Coaching Program: https://www.skool.com/personalbest ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete. Learn more about our running coaching program at https://www.pbprogram.com Affiliate Disclosure: Some links above are affiliate links. I may earn a small commission at no extra cost to you. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running
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    1 hr and 34 mins
  • #125: Sara Hall's Advice For Non-Elite Runners

    #125: Sara Hall's Advice For Non-Elite Runners
    Apr 24 2026
    Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com. Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner. Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk Chapters: 0:00 — Intro1:28 — Heavenly Heat Saunas Sponsorship2:36 — Writing For the Love of the Grind5:08 — 30 years of running lessons8:57 — The most common runner mistakes13:26 — How running can become a form of service16:05 — Strength training, Ryan Hall, and trails20:08 — Somnus Lab Sponsorship21:05 — The London Marathon28:05 — Staying calm under pressure32:34 — How Sarah thinks about failure38:00 — Training intensity and intuition41:55 — Rest, pizza, and underfueling44:25 — Protecting your energy48:56 — Female-specific advice for runners52:24 — Running form and efficiency55:48 — Race recovery done right57:45 — Self-massage and pre-run bodywork1:00:54 — The STEPS Foundation and running as service1:04:38 — What still drives Sarah Hall1:08:30 — How runners can get unstuck1:10:05 — What success as a runner actually means1:12:23 — Advice Sarah would give her younger self1:15:10 — Where to find Sarah and her book1:15:35 — How to become a stronger, healthier, happier athlete FIND SARAH HALL: ► Instagram: https://www.instagram.com/Sarahall3 LINKS AND TOOLS MENTIONED: ► For the Love of the Grind: https://amzn.to/4sQ5opG ► Side Kick Scraping Tool: https://sidekicktool.com/sarahall ► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com ► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com ► The STEPS Foundation: https://www.thesteps-foundation.org FIND FLORIS GIERMAN: ► Running Breakthroughs Book: https://florisgierman.com ► Personal Best Coaching Program: https://www.skool.com/personalbest ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete. Learn more about our running coaching program at https://www.pbprogram.com Affiliate Disclosure: Some links above are affiliate links. I may earn a small commission at no extra cost to you. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running
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    1 hr and 18 mins
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I used to tell myself I enjoyed running but would only ever train short distances for a few months at a time and have big long breaks between. I was recommended this podcast and it has transformed my understanding and enjoyment of running.

There is a fantastic variation of runners and experts from all abilities and walks of life. this podcast is good enough to binge-listen and not ever get bored.

Now I actually enjoy running

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